WEEK3 WORKOUT PAGE
"Your don't lose weight, you lose impurities."
Choose your workout below:
*All moves and workouts below lead to more flow whereby reducing toxins and the size of adipose tissue but some have a different emphasis. Download the Week3 Sample Workout Schedule Here
Fab5 Full Body (Lower Body Emphasis) 5min
This is workout can be used for a quick full body squeeze when in a hurry or it can be a full workout when performing multiple rounds!
Beginners: Progress to heavier dumbbells and do 4-5 rounds to tap into fat stores.
Advanced: Progress to heavier dumbbells and do 4-5 rounds to tap into fat stores.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous.
To burn fat, you must increase lean muscle. In order to do that, you must impose a cumulative workload on the muscle consistently over time. This is not body building (you won't grow muscle like that). You will look chiseled and defined as the fat melts off and the lean muscle shows through. I repeat, you will NOT look like a body builder. See a sample below of how a female who does this type of workout might look.
Fab5 Fat Burner (UPPER 1)
Beginners: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
Advanced: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
Fab5 Fat Burner (LOWER 1)
Beginners: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
Advanced: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
ADVANCED Upper Emphasis Workout ("5-7-9's")
Beginners: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
Advanced: Progress to heavier dumbbells and do 5-7 rounds to tap into fat stores.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous.
DETOX ROUTINE (All floor)
Level 1
Level 2
Level 3
Progress to the next level.
Do another round to tap into fat stores.
After level 3, contact me.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous.
"Micro Moves"
"Why do MicroMoves?"
SI Move Starter (Level 1)
SI Move - Leg Up (Level 2)
Progress to higher levels.
.
*Do these moves everyday until it gets easy. Use as a warmup to your workouts.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.
SI Moves- With Squeeze (Level 3)
Progress to doing all moves without rest. Do 2-3 rounds.
*Do these moves everyday until it gets easy. Use as a warmup to your workouts.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.
SI Moves- Push Outs (Level 4)
Progress to doing all moves without rest. Do 2-3 rounds.
*Never hold your breath. STOP if feeling faint, dizzy or nauseous. Be careful coming back up to a standing position.
Get into a comfortable position lying down or seated.
"Why practice the silent release wherever you are throughout the day?"
The Calmer
The D Breath
Do this 4 move sequence before you go to bed. It reduces inflammation (better than any stretching) and helps you sleep deeper and better.
Do each move for 3 breaths (or 10 seconds). Total time: 1 minute.
1. Updog (on knees)
2. Downdog
3. Side Plank Rotations (each side)
4. Half Turtle (each side)
The Terrific Triad Strength Routine
Do this as warmup before workout -or- turn it into a workout by doing more rounds.
Check In After Each Workout By Telling Me which workout you did, what you liked MOST about it, and/or whether it was easy, medium or hard.
Copyright 2025 KOHEALTH SYSTEMS LLC - Privacy Policy